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-   -   The Shed 'O Pain (https://board.crossfit.com/showthread.php?t=55793)

Tim Babcock 01-17-2016 08:23 AM

Re: The Shed 'O Pain
 
10 goblet squats 25, 30, 40#
5 strict pull ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Four sets of:
Back Squat x 6 reps 95, 115, 135, 155#
Rest 20 seconds
Kettlebell Swings x 15 reps 53#
Rest 60 seconds
Pull-Ups x 8 reps
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 6 minutes of:
3 Double KB Clean & Jerk 35#
3 Burpees
6 KB Clean & Jerk
6 Burpees
9 KB Clean & Jerk
9 Burpees
12 KB Clean & Jerk
12 Burpees...
Got through the round of 9 + 8 additional reps

5 kipping bar muscle ups + 1 strict bar muscle up

JT Kalnay 01-17-2016 09:04 AM

Re: The Shed 'O Pain
 
Sunday January 18, 2016

Stretching, mobility
TGUs up to 35#
Death by Kettlebell for 20 minutes
Started with 20#, switched to 15# at 16 minutes.
Lots of good easy movement to recover from yesterday and get ready for tomorrow.

Tim Babcock 01-18-2016 01:42 PM

Re: The Shed 'O Pain
 
2 problems
10 push ups
10 reverse wrist curls
5 second hang on 2-finger pocket
5 rounds

Worked on new brown problem. Came pretty close to sending. Powerful crimps on steep wall.

Campus Board
6 laps on Metolius Rungs
8 laps on Sloper Rungs

JT Kalnay 01-18-2016 05:08 PM

Re: The Shed 'O Pain
 
Monday January 18, 2016

1/2 of my stretching, mobility
C&J Technique and Volume Practice (no misses, nothing super heavy)
5x20kg
5x95#
3x125#
3x155#
3x185#
1x215#
1x225#

Back Squats
3x20kg
3x95#
3x155#
3x215#
3x265#
3x300#

The other half of my stretching and mobility.

Did a little coaching.

JT Kalnay 01-19-2016 03:28 PM

Re: The Shed 'O Pain
 
Tuesday January 19, 2016

Rest Day. (including a nap)

Tim Babcock 01-19-2016 04:18 PM

Re: The Shed 'O Pain
 
Warm Up
10 Kettlebell Wall-Ball Shots 35#
5 strict pull ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Three sets of:
Deadlift x 6 reps 185, 205, 225#
Rest 60 seconds
TGUs X 2 reps each arm 35, 53, 71#
Rest 60 seconds
Dumbbell Bench Press x 10 reps 25, 30, 40#
Rest 60 seconds

B.
Every minute, on the minute, for 15 minutes:
Minute 1 – 15 Kettlebell Swings 53#
Minute 2 – Double Unders X 25 reps
Minute 3 – 15 Push-Ups

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3 reps (had to look this one up)
Minute 2 – Bottom’s Up Kettlebell Press X 5 each arm 10, 15, 20#

5 strict ring muscle ups

JT Kalnay 01-20-2016 04:20 PM

Re: The Shed 'O Pain
 
Wednesday January 20, 2016

44 days until the record attempt at the Arnold
86 days until the World Cup in Tokyo

Rowed 1k to warm up.
Did 1/2 my mobility and stretching.
Snatch Practice
5x45#
5x95#
5x125#
3x155#
6x 175# (missed all six, was getting increasingly frustrated, could've ruined years of training if I'd got all the way frustrated and kept going, finally cooled off)
1x155# (always finish on a make0

Back Squats
3x45#
3x95#
3x145#
3x195# (I started to feel like I was punishing myself for missing 175# repeatedly on the snatch. I lost perspective that 175# is my PR and I've only done it once so it's okay to miss it six times)
3x245# (still felt like I was flogging myself for the misses, I don't normally feel that way)
3x295# (started to feel stupid)
1x345# (I knew this was a bad idea but I did it anyway)
loaded 400 on the bar (well above my PR)
stared at it, regained control, unloaded the bar, sat and thought.

Did the other half of my stretching and mobility and came home.
Tomorrow is another day...

JT Kalnay 01-20-2016 04:33 PM

Re: The Shed 'O Pain
 
Wednesday January 20, 2016

44 days until the record attempt at the Arnold
86 days until the World Cup in Tokyo

Rowed 1k to warm up.
Did 1/2 my mobility and stretching.
Snatch Practice
5x45#
5x95#
5x125#
3x155#
6x 175# (missed all six, was getting increasingly frustrated, could've ruined years of training if I'd got all the way frustrated and kept going, finally cooled off)
1x155# (always finish on a make0

Back Squats
3x45#
3x95#
3x145#
3x195# (I started to feel like I was punishing myself for missing 175# repeatedly on the snatch. I lost perspective that 175# is my PR and I've only done it once so it's okay to miss it six times)
3x245# (still felt like I was flogging myself for the misses, I don't normally feel that way)
3x295# (started to feel stupid)
1x345# (I knew this was a bad idea but I did it anyway)
loaded 400 on the bar (well above my PR)
stared at it, regained control, unloaded the bar, sat and thought.

Did the other half of my stretching and mobility and came home.
Tomorrow is another day...

Tim Babcock 01-20-2016 04:39 PM

Re: The Shed 'O Pain
 
2 problems
5 HSPUs
10 reverse wrist curls
5 second 2 finger hang
5 rounds

Fingerboard Pyramid Training
open crimp 45# (50# next time)
3 finger 20# (20# next time)
Small Edge/Full Crimp -30# (-30# next time)
2 finger pocket -20# (-20# next time)
Sloper 30# (30# next time)
2 sets each grip

Did some mobility work between sets.

JT Kalnay 01-21-2016 03:56 PM

Re: The Shed 'O Pain
 
Thursday January 21, 2016

1 full month with no Diet Coke, all the headaches are gone and everything tastes different.

Had the grumpus all day, likely because it was the 6th day in a row where the UV index was -1 or lower all day here in Cleveland. Can't wait for the upcoming trip to Florida

Rowed 5k in 30:28
Walked forward, backward
shuffled left, right
karaoke left, right
stretching, mobility

Concerning yesterday's 0 for 6 at 175#....
Once upon a time I lifted b/c I liked lifting. I liked feeling strong and fast. I liked being good at something. It was fun to go to the meets and swap stories with the other guys and share a good hard effort. Then a little while ago I started caring about breaking the Ohio record for my age/weight. That changed everything. I used to lift some weight, and if it felt light I put more on and if felt heavy I took some off. Some days I never actually wrote down what weight I was doing, I just did 20 or 30 reps by feel and left knowing I'd done my best. That stupid record changed it. So, there's 43 days until the Arnold, where I am going to attempt to break the record. I've decided that if I get it I get it and if I don't I don't. I'm not going to let the record define me anymore. Chasing numbers is an unhealthy thing for me.

Tim Babcock 01-21-2016 05:01 PM

Re: The Shed 'O Pain
 
10 Goblet Squats 25, 30, 40#
5 strict pull ups
5 burpees
Shoulder Mobilization Routine
3 rounds

A.
Four sets of:
Back Squat x 10 reps 95, 115, 135, 155#
Rest 60 seconds
Kettlebell Floor Press X 5 35, 53, 53, 53 KBs
Rest 60 seconds
Turkish Get-Up x 2 reps each arm 53#
Rest 60 seconds

B.
12 min AMRAP
3 Push Press-2 35# KBs
6 Box Jump-Overs
9 Kettlebell Swings 53#
9 rounds

5 min EMOM
1 kipping bar muscle up
20 double unders

JT Kalnay 01-22-2016 05:42 PM

Re: The Shed 'O Pain
 
Friday January 22, 2016

A little stretching and mobility.

Greasing the groove on C&J day
5x20kg
5x40kg
5x50kg
5x60kg
2x70kg
1x80kg
1x90kg
1x100kg

Tim Babcock 01-23-2016 04:07 PM

Re: The Shed 'O Pain
 
Climbed at Rock Mills with Jeff, Kent, Beth, and many other friends. Sent a lot of good problems. Fun!

Tim Babcock 01-23-2016 04:38 PM

Re: The Shed 'O Pain
 
Climbed at Rock Mills with Jeff, Kent, Beth, and many other friends. Sent a lot of good problems. Fun!
[URL="https://www.youtube.com/watch?v=H59tBCEIAUA"]https://www.youtube.com/watch?v=H59tBCEIAUA[/URL] WFS
A fun problem at Rock Mills.

JT Kalnay 01-23-2016 05:57 PM

Re: The Shed 'O Pain
 
Saturday January 23, 2016

Drove over to CrossFit Tiffin
Did some coaching
stretched, mobilized
Deadlifts
5x135#
3x225#
3x315#
1x365#
1x415#
1x465#

Tim Babcock 01-24-2016 09:29 AM

Re: The Shed 'O Pain
 
Watched JT set a barbell press PR. :highfive:

10 goblet squats 25, 30, 40#
5 strict pull ups
5 burpees
shoulder band exercises
3 rounds

A.
Three sets of:
Kneeling Kettlebell Halos x 5 reps each direction 35#
Rest 60 seconds
Double KB Front Squat x 6 reps 35, 53, 53# KBs
Rest 60 seconds
Dumbbell Renegade Rows x 5 reps 30# DBs
Rest 60 seconds
B.
Three rounds for time of:
25 Push Ups
25 KBS 53#
5:45
C.
1 footless rope climb
30 seconds accumulated L-sit on parallettes
3 sets
Both these movements felt hard.

JT Kalnay 01-24-2016 10:48 AM

Re: The Shed 'O Pain
 
Sunday January 24, 2016

Drove over to the SoP.
Stretching and mobility
TGUs up to 35#
Strict Presses up to 180# (PR)
20 minutes of step ups holding a kb

Tim Babcock 01-25-2016 05:04 PM

Re: The Shed 'O Pain
 
2 problems
3 TGUs 35, 45, 53, 62, 71#
10 reverse wrist curls
5 rounds

Worked on Brown. No progress. Hard.

10 campus laps on sloper rungs.
[URL="https://www.youtube.com/watch?v=UCkNiRQvWsM"]https://www.youtube.com/watch?v=UCkNiRQvWsM[/URL]
WFS

JT Kalnay 01-26-2016 09:31 AM

Re: The Shed 'O Pain
 
Monday January 25, 2016

Stretching and Mobility
Snatch Practice
5x45#
5x95#
2x115#
3x135#
1x145#
1x155#
0 for 2 at 160#

Back Squat
3x45
3x95
3x135
3x185
3x235
3x285
1x335

Tuesday January 26, 2016
Rest Day

Tim Babcock 01-26-2016 04:53 PM

Re: The Shed 'O Pain
 
10 goblets squats 25, 30, 40#
5 strict pull ups
5 burpees
Shoulder Mobilization Routine
3 rounds

A.
Four sets of:
Back Squats x 6 reps 115, 135, 155, 175#
Rest 60 seconds
Farmer’s Carry Pinch x 100 Meters 2-35# plate (outside ;))
Rest 60 seconds
Double-Under Practice x 25 reps
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 6 minutes of:
6 Burpees
6 Strict Chin-Ups
6 Wall Ball Shots
4 rounds + 4 reps

5 kipping bar muscle ups

Tim Babcock 01-27-2016 04:37 PM

Re: The Shed 'O Pain
 
2 problems
10 push ups
10 pronators each arm
5 second hang on 2-finger pocket
5 rounds

Spent 30 minutes working brown problem. Finally sent it!:kicking0:
[URL="https://www.youtube.com/watch?v=00VCBWYFhkg"]https://www.youtube.com/watch?v=00VCBWYFhkg[/URL]
WFS

JT Kalnay 01-27-2016 07:07 PM

Re: The Shed 'O Pain
 
@Tim, nice send!

Wednesday January 27, 2016
Drove down to Akron to work with Coach Dan Bell
Stretching/Mobility
C&J Practice
5x20kg
5x40kg
3x50kg
2x60kg
1x70kg
1x80kg
1x90kg
1x100kg
1x111kg (Post injury PR, within 2kg of all time PR)

Back Squats
3x20kg
3x60kg
3x100kg
3x140kg

Overall a very very very good day lifting.

Tim Babcock 01-28-2016 05:04 PM

Re: The Shed 'O Pain
 
Thanks JT!

10 goblet squats 25, 30, 40#
5 pull ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Three sets of:
Deadlifts x 6 reps 185, 205, 225#
Rest 60 seconds
Push-Ups x 25 reps
Rest 60 seconds
Kettlebell Swings x 15 reps 53#
Rest 60 seconds
Ab Rollouts X 15 reps
Rest 60 seconds

B.
Two sets of:
Complete as many rounds and reps as possible in 3 minutes of:
10 Dumbbell Snatches (alt arms) 40#
10 Goblet Squats 53#
10 Burpees
Rest 3 minutes between sets
1 round + 14 reps
1 round + 16 reps

Managed to pinch the very tip of my left ring finger. It's not bad but I certainly couldn't crimp down hard right now. Hopefully in a few days it will be okay.

JT Kalnay 01-28-2016 09:16 PM

Re: The Shed 'O Pain
 
Thursday January 28, 2016

Walked a mile, otherwise a rest day, if you call going to New London's JV girls game and then Ashland's Mens' game back-to-back "rest"! Allison's team won and so did John's. They're both having great seasons. Three games left for Allison, 9 for John, and if they keep it up they'll be in the March Madness, which will be INSANE!!!

Tim Babcock 01-29-2016 04:52 PM

Re: The Shed 'O Pain
 
2 problems
10 push ups
10 reverse wrist curls
shoulder mobilization routine (3 rounds)
5 rounds

Pyramid Hangboard workout
10 sets
Used comfortable holds. Happy I could do as much as I did tonight.

JT Kalnay 01-30-2016 08:56 AM

Re: The Shed 'O Pain
 
Friday January 29, 2016
Walked 1 mile
Snatch Practice (I stank)

Saturday January 30, 2016
Two miles in the new woods with the hedge trimmers beating back the prickers so I can get to a few places with my loppers and then ultimately the chain saw.

Tim Babcock 01-31-2016 09:57 AM

Re: The Shed 'O Pain
 
Good session today with JT in the Shed.

Warm Up
10 Kettlebell Wall-Ball Shots 35#
5 strict C2B pull ups
5 burpees
shoulder mobilization routine
3 rounds

A. Barbell TGUs
31# 3 each arm
41# 3 each arm
51# 3 each arm
61# 3 each arm
61# 2 each arm
81# 1 each arm
[URL="https://www.youtube.com/watch?v=Jzg4ET0KJlI"]https://www.youtube.com/watch?v=Jzg4ET0KJlI[/URL]
WFS

B.
15 kettlebell swings 53#
5 goblet squats 53#
5 push ups
10 rounds
13:45

5 kipping bar muscle ups + 2 strict bar muscle ups

JT Kalnay 01-31-2016 10:03 AM

Re: The Shed 'O Pain
 
Sunday January 31, 2016

Headed out to the Shed 'o Pain.
Stretching, mobility, and, if this is sunday, then that means TGUs.
10#, 20#, 35#, 45#, and 53#.
These are great medicine for my back.

One round of Cindy in 1:47 (I was actually surprised I could do the 5 pullups and 10 pushups)
Rested 3 minutes.
Another round of Cindy in 1:07 (this was really surprising, of course it wrecked me for 10 minutes...)

Death By Kettlebell (20 minutes)
First 10 minutes with 35# kb
last 10 minutes with 20# kb

Will head out into the new woods with the loppers this afternoon.

JT Kalnay 02-01-2016 12:46 PM

Re: The Shed 'O Pain
 
Monday February 1, 2016

It's so nice to write February instead of January. The winter blues were particularly bad this year...

WALKED over to CTown (enough snow and ice melted and it wasn't raining so I was able to walk over, which is a big thing)

Stretched, mobilized

C&J Practice
5x45#
5x95#
5x145#
3x175#
2x205#
1x225#
1x235#

Back Squats
3x45
3x95
3x145
3x195
3x245
3x295

"Walked" back home on very wobbly legs. It's so much better to go outside and walk to the box in the daylight rather than to drive over in the dark.

Tim Babcock 02-01-2016 04:52 PM

Re: The Shed 'O Pain
 
2 problems
10 push ups
10 pronators each arm
5 second hang on 2-finger pocket
5 rounds

Fingerboard Pyramid Training
open crimp 45# (50# next time)
3 finger 20# (20# next time)
Small Edge/Full Crimp -30# (-30# next time)
2 finger pocket -30# (-25# next time)
Sloper 30# (30# next time)
3 sets each grip

Worked in:
5 sets of 5 HSPUs
5 sets of 30 second goblet squat hold
5 sets of 30 second kneeling pose

Tim Babcock 02-02-2016 04:57 PM

Re: The Shed 'O Pain
 
10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Every minute, on the minute, for 18 minutes:
Minute 1 – Goblet Squats x 6 reps 71# KB
Minute 2 – Supinated-Grip Pull-Ups x 6 reps
Minute 3 – 6 Burpees + 20 Double Unders
B.
For time:
Airdyne 1 mile
75 Kettlebell Swings 53#
50 Wall Ball Shots
11:48

JT Kalnay 02-02-2016 06:12 PM

Re: The Shed 'O Pain
 
Tuesday February 2, 2016

Walked a mile.

Five sets of:
row 500m for time (best was 1:58)
strict press 135# 10 times

Then, did 20 "perfect reps" of snatch with just the bar and 1# training plates. Tomorrow is snatch day.

Tim Babcock 02-03-2016 04:36 PM

Re: The Shed 'O Pain
 
2 problems
10 push ups
10 pronators each arm
5 second hang on 2-finger pocket
5 rounds

Fingerboard Pyramid Training
open crimp 20# (25# next time)
3 finger 20# (20# next time)
Small Edge/Full Crimp -20# (-15# next time)
2 finger pocket -25# (-25# next time)
Sloper 30# (30# next time)
3 sets each grip

Worked in:
5 sets of 30 second goblet squat hold
5 sets of 30 second kneeling pose

JT Kalnay 02-03-2016 04:50 PM

Re: The Shed 'O Pain
 
Wednesday February 3, 2016

Walked 2 miles
Did mobility and stretching
Snatch Practice
5x45#
5x95#
5x125#
1x135#
1x145#
1x155#
1x165#
1x175# (very near miss)
1x175# HIT!!! This is what I want to hit at the Arnold four weeks from tomorrow.

Back Squats
3x45#
3x95#
3x145#
3x195#
3x245#
3x295#
1x345#

Strict Presses
10x95#

JT Kalnay 02-04-2016 12:54 PM

Re: The Shed 'O Pain
 
Thursday February 4, 2016

Sick Day.
My boss is such a :ranting2: that he made me work all day, even with the sneezing, chills, and headache. Oh wait, I'm self-employed...

Tim Babcock 02-04-2016 05:10 PM

Re: The Shed 'O Pain
 
10 goblet squats 25, 30, 40#
5 strict pull-ups
5 burpees
shoulder mobilization routine
3 rounds

A.
Every minute, on the minute, for 21 minutes:
Minute 1 – Bulgarian Goat Bag Swings x 8 reps 53#
Minute 2 – Supine Leg Curl with Med Ball x 8 reps
Minute 3 – 2 campus laps on sloper rungs
B.
Complete as many reps as possible in 12 minutes of:
1 Russian Kettlebell Swing 53#
1 KB Push Press 2 35# KBs
2 Russian Kettlebell Swings
2 KB Push Press
3 Russian Kettlebell Swings
3 KB Push Press
…and so on, ascending the ladder.
10 rounds + 11 reps

Tim Babcock 02-05-2016 02:56 PM

Re: The Shed 'O Pain
 
My friend and training partner, JT Kalnay, passed away last night. We last trained together on Sunday. As usual, JT was full of life and looking forward to competing at this year's Arnold in O-lifting. He will be greatly missed by me and many others. I have many great memories of the time we spent together. I will cherish them always.

Tim Babcock 02-06-2016 05:29 PM

Re: The Shed 'O Pain
 
I met many of my friends at Rock Mills Bouldering Gym. We shared stories about JT. We laughed and consoled each other. Then we climbed. Good to see all my friends.

Tim Babcock 02-07-2016 12:55 PM

Re: The Shed 'O Pain
 
Met with some fellow Crossfitters to plan a tribute WOD for JT.
"JT Kalnay Memorial Dinosaur Slayer WOD"
The WOD will be Sunday, February 14 from 11-1 at 15:13 Fitness and Strength in Grafton, Ohio. I expect it to be a huge turn out. There is a Facebook page dedicated to the event.

After planning I took advantage of the nice facility and got a workout in.

Warm Up
10 Goblet Squats 25#, 35#, 45#
5 strict C2B pull ups
5 burpees
shoulder mobilization routine
3 rounds

TGUs
3 @ 16 kg each arm
3 @ 20 kg
3 @ 24 kg
2 @ 32 kg
1 @ 36 kg
[URL="https://www.youtube.com/watch?v=br6z6SdHsRk"]https://www.youtube.com/watch?v=br6z6SdHsRk[/URL]
WFS

15 kettlebell swings 53#
5 goblet squats 53#
5 push ups
10 rounds
12:46 PR

5 rope ascents

A couple of muscle ups

Tim Babcock 02-08-2016 04:30 PM

Re: The Shed 'O Pain
 
2 problems
10 push ups
10 pronators each arm
5 second hang on 2-finger pocket
5 rounds

Fingerboard Pyramid Training
open crimp 22.5# (22.5# next time)
3 finger 20# (20# next time)
Small Edge/Full Crimp -15# (-10# next time)
2 finger pocket -25# (-25# next time)
Sloper 30# (30# next time)
3 sets each grip

Worked in some mobility work between sets.


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